03-11-20

Strength:
8 DB Bicep Curl
6 DB Strict Press
8 DB Lunge Step Out/Step Back
5 Rounds – Get Heavy

5 Rounds:
Sled Drag – Rig to Rig
D Ball Over Shoulder x 4
10 Wallballs
GET HEAVY ON ALL

03-10-20

1000m Row for Time

Metcon: 20′ AMRAP
10 DB CnJ 50/30 (2 DB)
5 Front Squats
1 Lap Farmer Carry 88/70/53
3 BMU / 6 CTB pull ups

03-09-20

1000m Row for Time

Metcon: 20′ AMRAP
10 DB C&J 50/30
5 Front Squats
1 Lap Farmer Carry 88/70/53
3 BMU / 6 CTB Pull ups

03-06-20

Deadlifts
8@50%
5@60/70%
3@75/80%

Metcon:
5 Rounds- Alt EMOM
1. 10 Sumo Deadlifts + Max TTB
Rest 1:00
2. Max DU

03-05-20

Power Cleans
8@45%
5@55%
3@65/75/85%

20′ AMRAP – Team of 2
1250m/1000m Row
20 Power Cleans @65-75%
4×50′ Walking Lunges

03-04-20

NFT – 6 Rounds:
6 DB Bench Press
6 DB Row (Each Arm)
10 Cal Assault Bike
1 Round of Cindy: 5 Pull Ups, 10 Push Ups, 15 Airsquats

03-03-20

Back Squats
8@45%
5@55/65%
3@75%

Metcon – For Time:
200m Run
20 Sit ups
10 HSPU or DB Strict Press
x 3 Rounds
Then,
400m Run
20 Sit ups
10 HSPU or DB Push Press
x 2 Rounds
Then,
800m Run
20 Sit ups
10 HSPU or DB Push Jerk

03-02-20

Hang Squat Cleans
5@50%
4@60%
3@65/70/75%

Every 4 Minutes x 4 Rounds:
25 Wall Balls
5 Bar Over Burpees
1 Hang Squat Clean – Get Heavier Each Round

02-28-20

With a Partner – Alternate Movements:

8′ AMRAP
10/8 Cal Row
25′ OH Walking Lunges
6 Burpee to Bar Touch
Rest 3′
8′ AMRAP
10 DB Snatch
10 Plate to OH
20 DU
Rest 3′
8′ to Row Max Calories (Switch as Needed)

02-27-20

3 Rounds NFT
8 CG Bench Press
20 Sit Ups
75′ D Ball Carry
5 DB Thrusters (Add Weight Each Round)

Then,
3 Rounds NFT
5 CG Bench Press
15 Sit Ups
75′ D Ball Carry
3 DB Thursters (Add Weight Each Round)